IL Fitness: Suns Out, Guns Out

With the Ocean City Classic about to get underway, beach time still in it's peak and fall ball right around the corner, Johns Hopkins strength coach Jay Dyer shares some exercises to keep you in shape while on the sand.

All strength coaches have heard the excuse, “I am going on vacation and there isn't a gym where we are staying.” Here are some beach-friendly exercises to keep you on track, so you are ready for fall.

How To: Start in a quarter squat position. Hop side to side, landing only on the outside foot. Make two lines in the sand 2-3 yards apart. When your foot makes contact with the ground, push off as quickly as possible, do not get "stuck" in the ground. Concentrate on being explosive, while staying in a good athletic position (butt down and chest up).

The Numbers: You can perform this exercise for reps (10 hops on each leg) or time (30 seconds). Do three or four sets with 90 seconds rest between sets.

12 O'Clock Push-Ups

Push-ups are a great exercise because they can be done anywhere. There are also plenty of variations to keep your workout challenging.

How To: Your feet are the pivot point. Keeping your hands at the 12 o’clock position on a clock face, do a push-up. Then, move your hands to hands to the 1 o’clock position, push up, move hands to 2, push up, and so on.

The Numbers: Perform at least one set clockwise and one set counterclockwise

Note: You must train your back to keep balance with your chest. So if you can find a way to do some pull-ups on the beach it is highly recommended. I thought about suggesting a type of inverted/barbell pull-up with a life-guard chair, but I kept having this vision of athletes being crushed under the chairs.

Knee Tucks from Push-Up Position

This is the beach version of the physioball/swiss ball knee tuck or TRX knee tuck.

How To: Start in push-up position. Tuck your knees to your chest, dragging your feet in the sand for resistance. You can also do Mountain Climbers as a variation or substitute.

The Numbers: Perform three to four sets, determining reps by your current level of strength. If your abs are not strong enough, your back will begin to take a U shape. You should stop the exercise once you are unable to maintain the proper plank position.

Consecutive Broad Jumps

Working on lower body strength and explosiveness, the sand will add resistance to the initial movement, but also is a forgiving surface to land on.

How To: Broad jump as far as possible, coordinating the movement so your legs and upper body are working together to achieve maximum distance. Stick your landing, settling as softly as possible.

The Numbers: Perform five jumps with a momentary pause between each jump. Perform four sets and take a 60-second rest between sets.

Umbrella AbsAthletes know a million ab exercises, but the only rotational one they ever do are Russian twists.

How To: Get a good size umbrella. Drive the post into the sand. Stay in a quarter squat position and with both hands "stir" the umbrella into the ground. The further your arms extend from your midline, the more difficult the exercise is. Keep your abs tight.
Repeat, but stir in the opposite direction. Keep alternating until someone comes up and asks you if your need help with your umbrella.

The Numbers: Stir the umbrella 15 to 20 times in each direction. Perform two to three sets.

For more from Jay or for video on these exercises, head to InsideLacrosse.TV and search “Fitness Forum.”